Research shows Americans are eating fewer meals at home and consuming more snacks. Snacks are generally consumed to “hold over” the appetite until the next meal. However, with many people eating on the run, snacks sometimes make up a significant portion of the daily caloric intake, often adding an extra few hundred calories/day. Over the long run, that can cause significant weight gain and development of obesity.

Researchers say snacking isn’t necessarily a bad thing. But unfortunately, many snackers tend to gravitate to the salty, high-fat, high-calorie snacks. If you like to snack, try to have on hand more healthy alternatives. Choose proteins and foods that are low in fat and high in carbohydrates, such as apples with low-fat/low-salt cheese. The protein and fat will help the stomach feel full for a longer time. Avoid eating only carbohydrates (like fruit, juice, or candy bars) because these foods are broken down very quickly and will make you hungry a short while later.

Planning healthier meals can reduce the snack cravings. Again, aim for a protein, fat, and carbohydrate, which will control your appetite for several hours. A breakfast of a donut or pastry and coffee will be burned off early in the morning, making you feel hungry and initiating the snack cravings. Drinking water between meals can also help the stomach stay full for a longer time. If you do snack, pay attention to portion size. Packages of prepared snacks are deceiving. They may look like a single serving, but may be meant for two or more servings.